FOOD 2nd August 2017

BAKED SWORDFISH:
One of the few fish I do eat, and why you should too

By

Full disclosure: I hate fish and seafood. I hate shrimp, squid, lobster, crab and especially sushi. I’ve tried them all, but my taste buds just don’t respond.

I trace this back to my roots. My mum never cooked fish, she hated the smell (can’t blame her for that), so naturally I never developed a taste for it. The exception was cod. Friday nights, like most families, we dined on cod and chips takeout – a british institution.

Which brings me to the here and now. I have steadily taken on my childhood nemesis, in the form of salmon, swordfish and sea bass – the only fish I do eat. I don’t see myself ever taking to sushi – that whole raw fish thing…. I can’t.

This week, I wanted to share my baked swordfish recipe with you. Generally speaking, I avoid oven cooking in the summer – who needs the extra heat?? I made an exception though, since swordfish was on sale. Usually, it will set you back $25 a pound. I got it for $17.

This recipe is quick and easy, it requires minimal ingredients. As for the benefits of swordfish, here are a few:

Protein: A 4 oz serving (roughly a deck of cards) provides you with 30g of protein. That puts it on par with chicken. Protein is crucial, it’s the original building block for your body’s cells, facilitating muscle growth and maintaining healthy bones, hair and skin.

Potassium: An essential nutrient, potassium is an electrolyte which means it conducts electricity within your nerves and muscles. It helps regulate blood pressure, digestion and PH balance. Swordfish is a great source of potassium, as the body does not produce it naturally.

Iron & Zinc: Swordfish ranks as one of the highest sources of iron and zinc. Iron helps produce red blood cells which deliver oxygen to your organs – it is fundamental to your health and well-being. Zinc is an antioxidant and immunity agent, it can help prevent chronic diseases.

Considerations: 

Despite its benefits, swordfish should be consumed as a treat (two servings a month) as it contains mercury. For that reason, pregnant women and children should avoid it all together. Be sure to buy wild caught, this is the purest form.

INGREDIENTS (for two 4 oz servings)

8 oz wild caught swordfish

5-6 grape or cherry tomatoes (diced into small pieces)

Tsp of black pepper and salt

Half a lemon

Tbsp of coconut oil

1 garlic clove – grated/crushed

Butter

MAKE IT

  1. Turn oven to 350F and place the swordfish steaks on individual sheets of foil. Ensure the foil is lined with butter
  2. Using a small cheese grater or garlic crusher, grate/crush the clove of garlic
  3. Mix the coconut oil, salt, pepper, garlic and diced tomatoes in a small bowl. Squeeze the lemon and stir into the mixture
  4. Apply mixture on top of the steaks, cover entirely with foil
  5. Cook for 20 minutes
  6. Serve with your choice of carbohydrate. I like it with pasta or just plain fresh baked bread with butter

Step 3

Step 4

Finished product: Drizzle the lemon and oil juice over the fish when serving